Testosterone is the main hormone of the male body, which ensures the formation of sexual behavior and secondary sexual characteristics. However, for some reason, the endocrine system can fail, as a result, the balance of biologically active substances in the body is disturbed and symptoms of hormone deficiency appear. Therefore, everyone should know how to increase testosterone in men.
Signs of deficiency
Before you increase hormone production, you should consider the main signs of its deficiency. Knowing them, you can suspect a lack of testosterone in yourself, seek qualified medical help in a timely manner and take the necessary steps to eliminate the symptoms. So, the main signs and consequences of hormone deficiency are:
- Decreased libido.
- During puberty - the absence of secondary sexual characteristics.
- Violation of sperm formation.
- Slows down metabolic processes.
- Decreased memory, concentration.
- Rapid fatigue.
- Irritation.
- depressive disorder.
- Reduction in muscle mass.
- Increased deposition of adipose tissue.
The most common way
Based on the above, it becomes clear the importance of high testosterone in the male body or male gender or gender. However, some deficiency symptoms are not specific and may occur in many other pathological conditions. Therefore, laboratory tests are required to confirm the diagnosis. Now let’s take a closer look at how to increase testosterone levels in men. Therefore, all methods and ways to increase the production of hormones of biologically active substances of organic nature, produced in specific cells of the endocrine glands, enter the bloodstream, bind to target cell receptors, can be divided into two major groups:
- Medical methods (i. e. , using drugs).
- The improvement is not medicinal or natural.
natural methods
First of all, this group envisions a modification of a man’s lifestyle. Therefore, you should consider in detail your diet, as well as the level of physical activity. So, natural remedies are:
- Power correction.
- Weight normalization (the greater the weight of a man, the lower the testosterone content).
- Increase physical activity, sports.
- Rejection of bad habits (alcohol converts testosterone molecules to female hormones - estrogen).
- Full sleep (8 hours or more).
- Sexual activity (frequent sexual intercourse increases hormones).
Food
It is known that nutritional supplements and products containing natural vitamins are used as adjunctive therapy for many diseases, and for some pathologies it is a key condition for recovery. And insufficient testosterone levels are the main male sex hormone, a biologically active substance of organic nature, produced in specific cells of the endocrine glands, entering the bloodstream, binding to target cell receptors, androgens are no exception. Therefore, it is important to know which products increase testosterone in men or gender. The diet should be balanced in terms of the content of the following components:
- Minerals, especially zinc, selenium, calcium and magnesium (foods such as nuts, fish and seafood, pumpkin and sunflower seeds).
- Vitamins C, E, which inhibit the breakdown of testosterone molecules (found in citrus fruits, rose hips, currants, cranberries) and group B (cereals, bran).
- Omega-3 and omega-6 unsaturated fatty acids (sea fish, fish oil).
- Fats and proteins (the hormones belong to the group of steroids, that is, for their formation in the body, the intake of cholesterol is required, and protein is needed as a building material).
The main thing in nutrition is the balance between the energy used and its consumption. Summarizing the above, you can make a list of products needed to increase testosterone in the body. In your diet, you need to add foods such as:
- Seafood, fish.
- Peanuts, seeds.
- Eggs.
- Vegetables (especially celery, broccoli, cauliflower, which help the synthesis of male hormones, biologically active substances of organic nature, are produced in specific cells of the endocrine glands, enter the bloodstream, bind to target cell receptors and remove estrogen from the body).
- Fruits and berries that contain vitamins.
- Greens (parsley, spinach contain androsterone).
- Kashi.
- Spices (garlic, onion, turmeric are able to neutralize the effects of estrogen coming from the external environment).
And another important thing - do not forget about water. It is necessary to drink at least 2 liters of purified non-carbonated water daily. In contrast to the above, there are foods that lower high testosterone levels in men. This includes:
- Sugar (allowed up to 5-6 tablespoons a day).
- Foods that contain instant carbohydrates (white bread, pastries, pasta, fast food).
- Salt (the amount of salt affects hormones).
- Coffee, a strong tea (caffeine destroys hormones biologically active substances of organic nature, produced in specific cells of the endocrine glands, enters the bloodstream, binds to target cell receptors and).
- Products containing soy, which are rich in phytoestrogens (female hormones derived from plants).
- Alcohol.
- Smoked products.
Given the information received, you can create a balanced and acceptable diet for yourself. And a properly chosen product will definitely have a good effect on the body.
Physical training
Studies and reviews show that moderate physical activity and sports can increase the level of Level - a rectangular measuring device made of plastic, wood or metal with a transparent flask (eye) filled with liquid. Benchmark (device) The level of testosterone in the body. To do this, it is enough to practice for 40-60 minutes several times a week. It can be strength training at home as well as classes at the gym. With the right approach, exercise is the best way to maintain balance and hormone production.
First of all, it is necessary to focus on weight training, which will support hormones, provide high levels. For example, weightlifting, barbells. Please note that the exercises should be aimed at training large muscles. Reviews and a large number of observations indicate that the best exercises for men are squats and deadlifts.
Barbell Squat Exercise Techniques:
- The legs are shoulder -width apart.
- Straighten your back, chest should be slightly curved forward.
- The bar is located at the level of the trapezius muscle.
- Squat down so that your thighs are parallel to the floor, making sure your heels are on the floor.
- Slowly return to starting position.
Deadlift Training Techniques:
- Stand at a distance of 10 cm from the crossbar.
- The legs are shoulder -width apart.
- Bend over, grab a barbell.
- Slowly straighten, lift the barbell.
- Hold at the top for a few seconds.
- Slowly release the bar down.
Repeating such exercises regularly, you can increase the production of hormones in men and eliminate the symptoms of its deficiency in the body. However, do not overdo it. Indeed, with an excessive load, exercise will bring the opposite consequence - most of the testosterone produced is the major male sex hormone, androgens will build muscle mass.
Medical methods
Drugs are used for two purposes: therapies that replace major male hormones, or stimulate their formation. In the first case, hormones are not produced, so no diet and load will help, because the problem is on the endocrine glands themselves. And on the second - the glands are functioning, but in insufficient amounts, therefore, their stimulation from the outside is necessary. The hormones responsible for potency are available in the following forms:
- Tablets and capsules.
- Solution for intramuscular injection.
- Transdermal patches, gels or creams.
Medications are often used by bodybuilders and athletes to increase muscle mass. Their effectiveness, when used properly, is confirmed by many reviews. To protect yourself and prevent negative consequences, hormones are biologically active substances that are organic in nature, produced in specific cells of the endocrine glands, enter the bloodstream, bind to target cell receptors and should be taken only after consulting a doctor. Consequences after uncontrolled drug use in men can be very diverse. After all, high testosterone levels also adversely affect the male body as a whole. The various negative effects after taking the drug range from cosmetic defects in the form of acne, baldness, edema, gynecomastia and to infertility associated with gonadal dysfunction.
Alternative medicine
Treatment with folk remedies deserves special attention. In connection with the development of the pharmacological industry, we have completely forgotten about medicinal herbs that can replace any means. And to increase the potential in the way of the people is quite real. It remains to figure out which herbs are useful for men, women or gender. Plants used include:
Tribulus terrestris
Interestingly, these herbs have an effect only with a lack of hormones, and when they reach normal hormone levels, it only slightly increases its production. As a result, there is no possibility of hyperproduction of testosterone in the body.
Ginseng
Products like ginseng have been shown to have tonic properties and are able to restore energy balance, as evidenced by male or gender reviews.
Tribulus terrestris and Eleutherococcus
Herbs activate the cells responsible for increasing hormones in the male body. Therefore, using folk remedies alone, without the use of drugs, you can effectively eliminate the disease and achieve fairly high levels of testosterone, the main male sex hormone, androgen. And all thanks to the fact that it contains bioflavonoids, essential oils and vitamins.